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How to create a healthy and tasty summer menu

cosa mangiare d'estate menu sano

Often the secret to staying fit and feeling good during the holidays is knowing how to choose.
Below you will find some advice on how to orient yourself to feel good even on holiday and during the summer period.

What to eat for breakfast on holiday

Breakfast time is often the most difficult when you are on holiday, but be flexible: you are still on holiday, make conscious choices but don’t deprive yourself of the things that make you happy. A week of eating a little less healthily will not undermine months of hard work.

If you are in a holiday home/residence/boat, the possibility of doing your shopping independently is already a great advantage.

Some simple breakfast ideas are:

  • Fresh fruit + dried fruit + oat flakes
  • Fresh fruit + dried fruit + oat flakes + vegetable drink
  • Fresh fruit + dried fruit + oat flakes + yogurt
  • Yogurt+honey+dried fruit
  • Bread+honey+dried fruit
  • Bread + jam + dried fruit
  • Bread + honey + butter
  • Bread + jam + butter
  • Bread+scrambled eggs

Choose the fruit you love most, preferring seasonal fruit such as peaches, apricots and plums. If the fruit there doesn’t inspire you, opt for dried plums which can also help you regulate the intestine if it gets lazy.

What to eat for lunch on holiday

If you spend the day on the beach I recommend you have a light lunch, but one that still allows you to avoid glycemic crashes.

Why you shouldn’t have a fruit-only lunch:

  • Fruit still contains sugars which raise blood sugar levels
  • Being mostly sugar and water, it creates a blood sugar spike followed by a dizzying crash that leaves you feeling weak
  • Consuming too much fruit, especially if you are not used to it, could upset your bacterial flora and lead to a proliferation of “bad” bacteria.

If you bring lunch from home some healthy and tasty options can be:

  • Cold rice and pasta salads (no condiriso!)
  • Sandwiches
  • A wrap with mixed vegetables
  • A homemade bowl like those at Insalateria!

If you don’t know how to season and what to put in your salads, take inspiration from our menu full of tasty and filling options!

To fill your wrap you could use:

  • Ricotta, EVO oil, basil or rocket and dried tomatoes
  • Grilled courgettes with EVO oil and feta or ricotta + mint or basil
  • Grilled courgettes, avocado and crushed chickpeas seasoned with EVO oil, salt and lemon.

Before eating a rice or pasta salad, consume a mixed salad seasoned with EVO oil, salt and lemon juice which promotes hydration.

Opt for a salad with a single source of protein (choose between tuna, eggs and mozzarella) dressed with EVO oil, salt and lemon juice (if you want) and add some nuts.

What to eat for dinner on vacation

Dinner is the simplest meal even when you’re on vacation because if you’re at home, you can prepare simple dishes without much hassle, and if you’re dining out, there are many more options compared to lunch.

Rule number 1 is “ENJOY THE EVENING!”

Choose what you enjoy the most, ensuring that you avoid foods that you know you don’t tolerate well and that might be indigestible and heavy.

And if you want some fried food? Go for it! Maybe start with a salad of arugula and cucumbers dressed with extra virgin olive oil, salt, and lemon.

If you’re dining at home, the easiest dish to prepare is pasta because it’s good, satisfying, easy, and quick. You can also choose whole wheat/spelt pasta or, if you can find it, gluten-free pasta.

If you’re at a restaurant, here are some tips for dinner:

  • Be careful not to have dishes with cream or milk if you’re not used to eating them, as they can be hard to digest.
  • Avoid overly elaborate dishes or at least don’t choose them every night.
  • If you feel like it, get it without thinking twice! Enjoy it thoroughly and don’t worry about anything. This also applies to ice cream: if you want it, get it. Choose the flavors you love the most!

What Snacks to Have

Pick seasonal fruit because it’s less sugary and rich in water. Don’t overdo the portions and choose one fruit at a time to avoid bloating like a balloon.

Opt for artisanal ice cream and choose the flavors you love the most. Contrary to what you might think, creamy flavors are better because they have a lower glycemic load as they contain milk and sometimes eggs, providing a protein and fat component.

What Are the Seasonal Vegetables and Fruits in Summer?

Summer Fruits:

  • Apricots
  • Watermelon
  • Bananas
  • Cherries
  • Figs
  • Strawberries
  • Wild Strawberries
  • Raspberries
  • Lemons
  • Apples
  • Melons
  • Blueberries
  • Mulberries
  • Blackberries
  • Pears
  • Peaches
  • Plums
  • Currants
  • Damsons
  • Gooseberries
  • Grapes
  • Almonds
  • Hazelnuts
  • Pistachios

Summer Vegetables:

  • Garlic
  • Barba di frate (the last ones)
  • Asparagus (the last ones)
  • Beets
  • Chard
  • Borage
  • Carrots
  • Catalogna
  • Cucumbers
  • Chicory
  • Onions
  • Spring Onions
  • Daikon
  • Greens
  • Beans
  • Green Beans
  • Fava Beans (the last ones)
  • Endive
  • Lettuce
  • Eggplants
  • Potatoes
  • Peppers
  • Peas
  • Tomatoes
  • Radishes
  • Arugula
  • Shallots
  • Escarole
  • Celery
  • Spinach
  • Snap Peas
  • Valerian
  • Zucchini


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